How to perform EZ Bar Overhead Press with proper form
Setup
- Choose the Right EZ Bar: Select an EZ bar with comfortable grip locations.
- Position Yourself: Stand with feet shoulder-width apart. If using a bench, sit with a straight back.
Grip
- Hand Placement: Grip the EZ bar at the angled portions, typically shoulder-width apart or slightly wider.
- Wrist Position: Keep wrists in a neutral position without excessive bending.
Starting Position
- Bar Position: Raise the bar to shoulder height, elbows slightly in front of the bar, and engage your core.
Execution
- Press Upward: Push the bar overhead while maintaining a straight line from your wrists to your shoulders.
- Full Extension: Extend arms fully, but do not lock elbows at the top.
- Return: Lower the bar back to the starting position at shoulder level in a controlled manner.
Common Mistakes
- Arching Back: Keep your core engaged to prevent excessive arching of the back.
- Looking Up: Maintain a neutral spine with your gaze forward, not upward.
- Using Momentum: Avoid using body motion to lift the bar; focus on muscle contraction.
Breathing
- Inhale: As you lower the bar.
- Exhale: As you press the bar overhead.
Tips
- Start with a light weight to master form before increasing resistance.
- Maintain a steady pace throughout the movement.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest